Calcium-rich

600 g tofu (calcium-set) 4 belgian endives (chicory salad) 2 tbsp flour 1 egg, beaten 6 tbsp poppyseeds 1 tbsp clarified butter 2 tbsp dill, fnely chopped 3 tbsp rapeseed oil 2 tbsp white balsamic vinegar Salt Pepper Read more
200 g calcium-set tofu, with herbs if available 3 scallions 1 garlic clove 100 g red lentils 250 ml unsweetened coconut milk 2 tbsp oil 1 pinch cardamom 1 pinch cumin 2 tsp spicy curry powder Salt Pepper Read more
150 g Tilsiter cheese 150 g Edamer cheese 200 g celery stalks 200 g blue grapes Salt Pepper 1 tsp medium-strength mustard 2 tbsp white wine vinegar 2 tbsp rapeseed oil 2 tbsp walnut oil 2 tbsp walnuts, chopped Some lettuce leaves for the garnish 2 tbsp chopped parsley 1 slice wholemeal bread Read more
600 g yoghurt 1 pomegranate 1 mango 100 g oats (quick oats or steel cut oats, or oat flakes) 2 tbsp cashews 2 tbsp almonds 50 g liquid honey, 4 tbsp honey 1 tbsp oil 2 tbsp coconut flakes Read more
300 g yoghurt 4 tbsp oat (quick oats, steel cut oats, or oat flakes) 2 tbsp sunflower seeds 1/2 ripe mango 1 banana 2 tbsp lime juice 1 tbsp honey Read more
1 Kg green beans 200 g feta (45% fat) 250 g tomatoes 1 big onion Garlic 2 tbsp olive oil, vinegar Salt Pepper Basil   Read more
©Gilberto Lontro/IOF
Dough 750 g all-purpose flour 1 tsp salt 1 tbsp sugar 2 tbsp apple-vinegar 125 ml olive oil 250 ml water from the boiled spinach (see below) Filling 500 g fresh spinach 300 g Greek feta cheese 100 g grated parmesan cheese 300 g fresch fillet of salmon 1 chopped red pepper 3 fresh spring onions cut in pieces 3 tbsp chopped parsley Read more
1 large onion, chopped 4 large celery stalks, diced finely 340 g / 3/4 lb mushrooms, quartered 60 ml / 1/4 cup olive oil 3 tbsp all-purpose flour 240 ml/ 1 cup vegetable or chicken broth 60 ml 1/4 cup low fat milk 350 ml / 1 1/2 cup plain yoghurt Ca. 900 g / 2 lb broccoli cut into small pieces, dice the stems 200 g / 1 1/2 cup cheddar cheese (or similar), shredded Read more
500 mL vanilla yogurt 2 Tbsp honey 300 g fresh raspberries 150 g quartered small strawberries 150 g fresh blackberries 70 g sugar 1 Tbsp fresh lemon juice 4 whole-grain waffles, toasted   Read more
60 g sliced unsalted almonds 1 large onion, diced 120 g sliced mushrooms 700 mL milk 1 tsp salt ½ tsp pepper 1/8 tsp powdered ginger 450 g unsweetened pineapple chunks, drained 2 tsp cornstarch 80 g cooked skinless chicken, cubed 600 g cooked rice Parsley as garnish Read more

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